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Wednesday, February 29, 2012

Conditioning Yourself for Self Hypnosis


Before we actually begin our journey, we will spend the first week for conditioning ourselves for the process of hypnosis. For this I have devised a set of four exercises, which are to be practiced in this week.

Body Postures
Two positions are herein described and illustrated for your daily practicing of the conditioning exercises, and later on for your regular hypnosis sessions. They are the body positions in which you will get the best results, because they minimize the level of external stimuli.
These exercises should be preferably be practiced in a quiet room, under subdued light, in order to eliminate the possibili-ties of disturbances.
All tight pieces of clothing and other hindrances to the free relaxation of the body (glasses, belt, girdle, tie, wristwatch, etc.) should be loosened or put aside.

Lying down on the bed
A couple of days of practice is sufficient for you to decide which position is suitable for you. If you choose the lying down position, lie on your back, with legs slightly parted and re-laxed, so that the feet form an open 'V'. A light support under the back of your knees, such as folded a bedsheet or a pillow, will help obtain the maximum relaxation of the legs.
Heels should not touch. You can discover the most comfortable position of the head and shoulders by trying various methods of supporting them.
The arms must be stretched out alongside the body, loose and relaxed. The fingers parted and preferably should not touch the body.

Sitting down
The exercises could just as easily be done in a sitting position, on the sole condition of noting some physiological and anatomical factors.
Choose a chair with a reclining back or a straight-back chair, according to your personal preference.
The back of the reclining chair should be high enough to support the head as it rests comfortably on it. The hands and the fingers should be placed on the arms of the chair; or better still, hung loosely from the sides of the chair. You may even place your arms on your lap if you please.
The legs should be approximately parallel while the thighs make a slight angle. The feet will be placed squarely on the floor, and the edge of the chair must not apply undue pressure on the thighs or back of the knees.
The ordinary sitting chair is often the type of seat used because it permits one to practice at any time of the day and in any place.
In short, use the position in which you would be comfortable to take a nap.

You hold the key
This course will help you to acquire self hypnosis and all its ensuing benefits if you follow the recommendations given.
There is no amount of reading or re-reading you may do that will dispense you in any way from actually doing the prescribed exer-cises - and passing them.
In order to acquire anything, and especially a new psychological facility, the right price must be paid.
The price in this case is the conscientious and regular practic-ing of the conditioning exercises, for the next 5 days. One way of overcoming the inertia is setting aside a regular time (about 20-40 minutes) for the next 5 days, in which to do these exer-cises. Under normal conditions, you should attain a reasonable degree of self hypnosis within this time. (Some people may wish to continue their conditioning exercises for a couple of more weeks, because the better one is conditioned for the process, the better results he or she can expect.

Your Schedule
Following is a description of 4 conditioning exercises. Practice each of them for the next 5 days.

Purpose
The purpose of these exercises is to train your body to obey your thoughts. For instance, if you think the line "My hands are very heavy," your hands should indeed feel heavy. This is the basis of all hypnotic procedures, and is thus very important to be mas-tered at this stage.

Terminating each exercise
Each exercise in this part will be terminated by repeating three times the sentence: "Everything is normal." After each such termination of one exercise, you should walk around for about one minute. Then you are ready for the next exercise. This method of terminating the exercises has these aims:

  • Eliminate the residual effects of the previous exercise.
  • Assure yourself that, when you repeat the exercise, you are not benefiting from the momentum of the previous exercise.
EXERCISE ONE

Aim:
The immediate relaxation of the arms and neighboring muscles by using five repitions of the sentence: "Both my arms are heavy as lead."
Method:
Mechanical repition of the five different sentences, ten times each - with eyes closed - and of one terminal sentence: "Every-thing is normal."
The five sentences to be repeated are:

  • My right arm is heavy.
  • My right arm is very heavy.
  • My left arm is heavy.
  • My left arm is very heavy.
  • Both my arms are heavy as lead.
(If you find yourself preoccupied with the detail of counting the number of times you have counted the sentences, use the following strategy:
One — My right arm is heavy.
Two — My right arm is heavy.
Three — My right arm is heavy.
- - - and so on, upto ten, after which you continue to the next sentence, proceeding in the same way.)

While you repeat these sentences, you passively keep thinking about your arms, from the tips of your fingers to the shoulders. You could imagine the muscles to be your employees who take orders from your thoughts.

Procedure:
  1. Set yourself in the body position of your choice.
  2. Take 3 regular calm slow breaths.
  3. Close your eyes.
  4. Mentally repeat each of the 5 sentences ten times.
  5. Mentally repeat the terminating sentence three times.
  6. Get up, stretch yourself, and walk around to free yourself from the effects of the exercise.
  7. Repeat steps one and two.
  8. Mentally repeat the sentence: "Both my arms are heavy as lead." five times.
Repeat this procedure until you can feel the total and immediate relaxation and heaviness in the arms by repeating the above sentence five times. Under normal circumstances, it should take 3-4 repetitions.

EXERCISE TWO

Aim:
The immediate relaxation of the legs and neighboring muscles by using five repitions of the sentence: "Both my legs are heavy as lead."

Method:
Mechanical repition of the five different sentences, ten times each - with eyes closed — and of one terminal sentence: "Every-thing is normal."

The five sentences to be repeated are:
  • My right leg is heavy.
  • My right leg is very heavy.
  • My left leg is heavy.
  • My left leg is very heavy.
  • Both my legs are heavy as lead.
While you repeat these sentences, you passively keep thinking about your legs, from the tips of your toes upto the thighs. You could imagine the muscles to be your employees who take orders from your thoughts. They can only do two things: Either be taut and tense, or loose and limp.

Procedure:
  1. Set yourself in the body position of your choice.
  2. Take 3 regular calm slow breaths.
  3. Close your eyes.
  4. Mentally repeat each of the 5 sentences ten times.
  5. Mentally repeat the terminating sentence three times.
  6. Get up, stretch yourself, and walk around to free your self from the effects of the exercise.
  7. Repeat steps one and two.
  8. Mentally repeat the sentence: "Both my legs are heavy aslead." 5 times.
Repeat this procedure until you can feel the total and immediate relaxation and heaviness in the legs by repeating the above sentence five times. Under normal circumstances, it should take 3-4 repetitions.

EXERCISE THREE

Aim:
The immediate and automatic closure of the eyes by using five repitions of the sentence: "My eyes are closed tight."

Method:
Mechanical repition of the five different sentences, ten times each - with eyes closed - and of one terminal sentence: "Every-thing is normal."
The five sentences to be repeated are:
  • My eyelids are heavy.
  • My eyelids are very heavy.
  • My eyelids are heavy as lead.
  • My eyes are closing.
  • My eyes are closed tightly.
While you repeat these sentences, you passively keep thinking about your eyes, getting more and more heavy with each repetition of the above sentences. You may imagine two tiny magnets, of opposite polarity, glued to the lower and upper lids of each eye pulling each other.

Procedure:
  1. Set yourself in the body position of your choice.
  2. Take 3 regular calm slow breaths.
  3. Close your eyes.
  4. Mentally repeat each of the 5 sentences ten times.
  5. Mentally repeat the terminating sentence three times.
  6. Get up, stretch yourself, and walk around to free yourself from the effects of the exercise.
  7. Repeat steps one and two.
  8. Mentally repeat the sentence: "My eyes are closed tight." 5 times.
Repeat this procedure until you can feel the automatic and imme-diate closure of your eyes by repeating the above sentence five times. Under normal circumstances, it should take 3–4 repetitions.

EXERCISE FOUR

Aim:
A state of light hypnosis by using five repitions of the sentence: "My whole body is heavier with each breath."

Method:
Mechanical repition of the four different sentences, ten times each - with eyes closed - and of one terminal sentence: "Everything is normal."
  • The four sentences to be repeated are:
  • Both my legs are heavy as lead.
  • Both my legs are heavy as lead.
  • My eyes are closed tightly.
  • My whole body is heavier with each breath.
While you repeat these sentences, you passively keep thinking about your arms, legs and eyes, getting more and more heavy with each repetition of the above sentences.

Procedure:
  1. Set yourself in the body position of your choice.
  2. Take 3 regular calm slow breaths.
  3. Close your eyes.
  4. Mentally repeat each of the 4 sentences ten times.
  5. Mentally repeat the terminating sentence three times.
  6. Get up, stretch yourself, and walk around to free yourself from the effects of the exercise.
  7. Repeat steps one and two.
  8. Mentally repeat the sentence: "My whole body is heavier with each breath." five times.
Repeat this procedure until you can feel the total and immediate relaxation and heaviness in the arms and legs, and automatic closure of your eyes, by repeating the above sentence five times. Under normal circumstances, it should take 3-4 repetitions.

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